Ketogenic diets are in the news and popular with those seeking to burn off fat and lose weight. What are some Indian dishes you can still enjoy on a keto diet?

Ketogenic diets are currently trendy among people who want to burn fat and get slim quickly. Certain celebrities swear by it, and even the Mayo Clinic site states that it does lead to fat loss; however, it takes quite some time for the ketosis (fat-burning) to kick in, and it may be difficult for the average person to adhere to the diet. The keto diet pushes high-fat foods, cuts back on carbohydrates, and adds minimal protein. That means less meat, eggs, fish, potatoes, pasta, beans, rice, and fruit, but a lot more nuts and seeds, fibrous vegetables, and dairy products, among other foods.

With all that in mind, if you’re considering a keto diet but still love Indian food, you may wonder what remains on the menu, so to speak. To help, here are the Indian dishes you can still enjoy on a keto diet.

Paneer

Paneer is made from fresh milk and thus has a high-fat content. It also comes with a lot of protein, so don’t overdo it. Similar to cottage cheese, paneer is often used in Indian cooking and goes well with many things—from scrambled eggs to curries. Palak paneer, paneer bhurji, and paneer makhanwala are all popular and keto-appropriate dishes, consisting of fried chunks of paneer and readily available mixes. If you like highly seasoned and spicy keto foods, paneer lends itself to them all.

Fibrous Veggies

If you’re strictly a plant-eater and on a keto diet, you’re in luck. Indian food features so many kinds of vegetarian and vegan dishes, it’s hard not to be satisfied after an Indian meal, even when watching your carbs. Check for recipes that include cauliflower, zucchini, peppers, eggplant, spinach, onions, kale, mushrooms, tomatoes, and so much more. Ones to watch for include cauliflower or tofu tikka masala, coconut curry, cabbage rolls, and even keto and vegan-friendly naan bread that’s ridiculously low-carb.

Nuts, Seeds, Spices, and Oils

Many snacks and ingredients are suitable for a keto diet. Almonds, flax, chia, pecans, and other nuts all contain nutrients and fat. Spices and seasonings are generally keto-friendly as well, as are cooking oils such as ghee, olive, almond, and coconut oil. Speaking of coconut… Milk, except for whole milk, is generally a no-no in keto diets. However, coconut milk is an excellent substitute. It’s a huge part of many Indian stews and curries, bringing flavor and texture to so many dishes. Coconut curry chicken is a particularly popular keto meal prepared with coconut milk, chicken, onions, ginger, garlic, ghee, assorted seasonings and spices, and heavy cream, among others.

Meat-Based Dishes

There are plenty of meaty Indian dishes you can still enjoy on a keto diet featuring chicken, lamb, mutton, and goat. Tandoori baked, grilled, and kebobs are all acceptable, and if you don’t have a tandoor available, an air fryer will do. So, get out (or pick up) your Indian cooking pots and pans and get ready to whip up some keto-attuned Indian recipes soon!